Name: Roasted Butternut Squash Seeds
Prep time: 5 min
Cook time: 8 min
Total time: 23 min
Yield: 1
Cuisine: American
Ingredients: Seeds from one butternut squash; 1/4 teaspoon salt 1/8 teaspoon black pepper; 1/8 teaspoon chili powder; 1/8 teaspoon nutmeg pinch cayenne pepper; 1 -2 drops olive oil; 1/4 teaspoon honey (or agave)

Every fall I find myself reaching for butternut squash again and again. Whether I’m roasting it for dinner, making soup, or tossing it into salads, it’s always a favorite. But for the longest time, I was throwing away something that turned out to be a little hidden gem—the seeds.

It took me a while to realize how good roasted butternut squash seeds can be. They’re smaller than pumpkin seeds, making them easy to eat by the handful, and they have this nutty, crunchy, slightly sweet thing going on that’s downright addictive.

Now I make a batch every time I roast a squash. They’re perfect for snacking or for sprinkling over soups, salads, pastas, or even a simple bowl of rice for a little extra texture.

How I Discovered These Little Gems

Funny enough, it wasn’t even my idea. Years ago, I was working in a restaurant kitchen and noticed one of the line cooks munching on what I thought were pumpkin seeds.

He handed me a few and I was surprised at how much smaller they were, but they packed a ton of flavor. Lightly salted, roasted to a perfect crunch—they were so good I immediately asked what they were. When he said “butternut squash seeds,” I think my jaw dropped.

I’d been tossing them in the compost for years without a second thought. Ever since then, I’ve saved them every time.

Why Roast Butternut Squash Seeds?

If you’re already scooping them out of the squash, it just feels wrong to waste them once you know how tasty they are.

They’re easy: A quick rinse, a bit of oil and seasoning, and into the oven.
They’re versatile: Change up the spices to match your mood or the dish you’re serving them with.
They’re budget-friendly: Free snack from something you were probably throwing away.
They’re fun to customize: I’ll do a savory batch for salads and soups, or a lightly sweet one for snacking.

They’re the kind of little touch that makes you look like the person who really has it all together in the kitchen—even if you’re just winging it.

Getting Started: Cleaning the Seeds

The only real “work” here is cleaning the seeds, but it’s simple.

After scooping them out of the squash, I drop them into a bowl of water. I use my fingers to separate the seeds from the stringy pulp. Don’t worry if it’s not perfect.

Then I rinse them in a fine mesh strainer to get the last bits off. I pat them dry on a clean kitchen towel or paper towel before seasoning.

Tip: The drier they are, the better they’ll roast.

Seasoning Ideas

This is where it gets fun. You can really make them your own.

My basic go-to is:

A drizzle of olive oil
A tiny bit of honey (or agave for a vegan option)
Salt and pepper

But when I’m feeling creative, I’ll add:

Chili powder for a kick
A pinch of cayenne for heat
Nutmeg or cinnamon for a warm, autumn vibe
Smoked paprika for a subtle smokiness
Even a little curry powder for something different

I love making a big batch with different flavors for variety.

How I Roast Them

I’ve tried a few pans over the years, but my favorite is my well-seasoned cast iron skillet. It holds heat so evenly and gives the seeds a perfect, golden crunch.

But any baking sheet will work. If I’m using a thinner baking sheet, I’ll sometimes double it to avoid over-browning the bottoms.

Here’s how I do it:

Preheat the oven to 400°F (200°C).
Toss the cleaned, dried seeds in a bowl with olive oil, honey (or agave), and chosen spices. Mix until coated.
Spread them in a single layer on the pan. No crowding—you want them to roast, not steam.
Bake on the middle rack for about 6–10 minutes, stirring once or twice for even color.

They’re done when they’re golden brown—think warm honeycomb color.

Tips for Perfect Seeds

Watch the first batch: Ovens vary a lot, and these go from perfect to burnt quickly. The first time, I keep a close eye so I know my oven’s timing.
Adjust spices for your dish: Planning to sprinkle them over soup? Go savory with salt, pepper, and chili. Want a snack? Maybe try a little cinnamon and sugar.
Let them cool: They’ll crisp up even more as they cool on the pan.

Storing and Using Them

Once they’re cooled, I store them in an airtight jar. They stay crunchy for about a week—though honestly, they rarely last that long around here.

I use them in all sorts of ways:

Straight-up snacking.
Sprinkled over butternut squash soup (so meta and delicious).
Tossed on salads for crunch.
Stirred into grain bowls.
Even as a topping for pasta or roasted veggies.

They’re such a small thing, but they make a meal feel just a little more thoughtful.

Why I Keep Making Them

It still surprises me how often people don’t realize you can eat these. I love telling friends about it when they’re prepping squash. It’s one of those little kitchen secrets that feels special but is so easy to do.

Plus, there’s something satisfying about using the whole vegetable. No waste, extra flavor, and one more way to enjoy something that’s already in season.

If you give these a try, let me know how you season yours. I’m always looking for new ideas to mix things up.

Happy cooking—and happy snacking!

Yield: 1